Seriously.

Sink em’!

With the required upright torso position in a front squat you can easily go rock bottom while maintaining core tension. Deep squats require more involvement from your glutes and hamstrings, so do it! Who the heck doesn’t want a stronger posterior chain?!

Get a BIG breath, hold it, then sink your squat and REAP the reward!

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Squat Clean, Power Clean, Clean Pulls –  All great movements to build explosive strength!

Yes, there are coaching nuances…

“Shoulders over the bar”, “double knee bend”, “Pockets and Jump”…

But that’s what coaches are for!

No coach?

Be your own freakin’ coach! – Watch plenty of video – record yourself – analyze!

No excuses…

BE POWERFUL!

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Workout #1 at 4:15AM:

• 2nd squat clean workout in the past week; second squat clean workout in the past year. A few nagging aches left this lift on the shelf but I am back. At 42.5yrs young ya gotta know when to hold em’ know when to go all in; never fold, never ever give up.

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Saturday mornings are great – I always have extra time to play as our workout is at 9:00AM.

Goal today was to hit same heavy singles – no PRs or something to write about but felt solid enough to think these squats were good and the top end number will get bigger.

Finished with 3 sets of 10 in the strict press and good morning.

CFOT brought some Awesome back squats as well!

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I woke up early excited to hit some snatch singles – goal was to slowly working up to a heavy load.

Snatch workout 4:15AM

70% x 1 rep, add 5 pounds every minute. I was a bit off today so I adjusted goals and kept it light to dial in on form. I hit around 15 singles. I was a bit soft under the bar, that happens when you’re not moving as fast as you should!

I’m still crushed from yesterdays rope climb and board push madness!

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Workout #1 at 4:15AM

• Work-up up to a 1 rep max in the Overhead squat.
• I took my time and ramped up; hit several heavy singles, then missed at a weight I’ve done before – backed off to 70% and hit 3 sets of 5 reps. I felt good about the workout; it was pretty early in the AM and usually save max attempt workouts for later in the day.

Workout #2 at 11:00AM

1. Work-up to a heavy single in the power clean.
2. Drop to 70% of the Power clean session Max. Perform 2 squat cleans every minute on the minute. Add 5lbs each minute until I can no longer answer the bell – then ladder back down by 5lbs each minute until at original weight on the bar!

Loved this minute of power workout; I will repeat it again soon! Good technical work, conditioning work and power output

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When it comes to the Heavy Weights it’s OK to be Hard-Headed.

Yes, you have to be smart and listen to your body if you are tired or injured BUT…

Sometimes the difference between making a lift or missing is ATTITUDE!

Be aggressive…

INTENT plays a HUGE factor.

Do you intend to crush it…or are you simply hoping for the best?

Day 3 May 20th:

Workout 1 at 0425
Barbell Snatch – It was really early in the AM; it’s tough to be fast this early! My goal was to play around with some heavy singles, working heavy but not at MAX. I worked up to 90% of my best then went back down to 80% for 10 sets of singles. I felt good after and ramped back up to 95% of my max for a single. A FUN morning!

Workout #2 at 0800

5 sets

Weighted pullups x 1-3 reps

Max effort single in the Snatch Push Press (see the video above)

Extra GPP

5 Minutes of Farmers Walk.

Another solid day and Personal Record in the Push Press!

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Been Crazy Busy.

Opened our new CrossFit Oldtown facility 4 months ago and have been having a ton of fun coaching and making a positive impact.

Been sneaking my own workouts in here and there; hit and miss.

Finally decided to hit a few more and miss a lot less; time to simply have some fun!

Day 1, Monday 5/18

4:30AM:
Sled Push x 50 yards, Sled Drag x 50 Yards = 20 Minutes.

10:30AM:
1. Strength Couplet
Heavy Push Press and Heavy Back Squat – Worked up to a heavy set of 5 reps, hit a triple, then single.
A solid 205lb x 3r in the Push Press – I took my time; 7 sets in around an hour!
2. Core work: Strong ABS
5 rounds:
20 Sledgehammer strikes, 20 Sec L-sit holds

Check Out The Push Presses:

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 Moderately Heavy High Repetition Squat Cleans Are a Big Bang For Your Buck Exercise!

Do them regularly, do them right, and watch your results sky-rocket…

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It was a magical morning at CrossFit Oldtown; dozens of Personal Records and amazing efforts.

It’s Hard, it’s Simple, It Works…

Alexandria’s Hardest Workout Ever…

CrossFit Oldtown

Jerry Hill

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